There are a lot of factors that can prevent you from getting a deep sleep. From the comfort of your mattress to solutions to mask disruptive sounds, we’ve compiled extensive guides to the best possible sleep hacks. If you’re still searching for the final piece of your sleep routine, some people may be able to sleep soundly with white or brown noise. Noisy neighbors, creaking floorboards, heavy winds, local wildlife, or nearby roads and railway lines can all be hugely disruptive to a good night’s sleep — and difficult to address, short of fully soundproofing your home. But playing gentle, relaxing sounds while you sleep can help to drown out other sounds that would otherwise wake you up throughout the night. White noise is a combination of all frequencies on the spectrum that humans can hear, which has a high-pitched, staticky sound. It’s the most well-known color noise and is a sound that doesn’t typically occur in nature. Brown noise is a deep sound with more of a bass tone and less of a hiss than white noise. Brown noise plays low-frequency sounds and omits high-frequency sounds like white noise, making it smoother and more manageable for some individuals I use my Hatch sunrise alarm clock to play calming campfire sounds before bed. I’ve found it lulls me to sleep and keeps my mind from focusing on other nighttime noises. It ultimately depends on which sounds you find most relaxing and helpful for sleep. Be mindful of volume when listening to sounds to fall asleep. Not only can it wake you up and disrupt your sleep, but constantly listening to loud music can harm your hearing. Try to keep your white noise volume to 50 decibels or lower. Decide how you’d like to listen. Try using a pair of headphones meant for sleeping or even a sleep mask with built-in speakers. If you don’t sleep well with headphones or sleep masks, you can opt for a noise machine that goes on your nightstand instead. There are also a ton of relaxing YouTube videos with different colored noises and calming scenes that you can play on your TV — just be aware of potential burn-in issues if you have an OLED screen. Optimize your bedroom for sleep. Keep your lights off and temperature low to prevent other disruptions from harming your sleep. Light can delay your body’s melatonin production and keep you from being sleepy, while a room that’s too hot can make it too difficult to fall asleep.
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Monday, January 13, 2025